| 6:00 am | Weak tea with half or without sugar |
| 8:00 am | Idli – 3 with diluted sambar / mint chuttney (Or) Dosai without oil – 3 with onion tomato chuttney / corriander chuttney (Or) Pongal without ghee – 1¼ cup with sambar (Or) Anyother tiffen without oil and ghee with little fibre and limited quantity |
| 10:00 am | Diluted butter milk – 200 ml Avoid tea and coffee |
| 12:30 pm | Cooked rice – 1¾ cup Vegetable sambar or kuzhambu without coconut or fish kuzhambu, Rasam Green leafy vegetables – ¾ cup Green vegetables – ½ cup or vegetable salad – ½ cup Butter milk – 150 ml |
| 4:00 pm | Green tea – 150 ml with less or without sugar Marrie biscuit – 3 (Optional) |
| 8:00 pm | Dry chappathi – 2 Vegetable gravy or gram gravy – 1 cup Vegetable salad – ¾ cup |
| 9:30 pm | Fruit salad – ¾ cup |
| Cooking oil per day: 1tsp |
Alternate Foods
| Breakfast | Evening | Fruits | Non-vegetables |
| Dosai – 3 Chapathi – 3 Oats – 1½tsp Wheat uppuma – 1½ cup |
Sundal – ½ cup Marrie – 3 |
Pomegranate – ½ Guava – ½ Papaya – 2 slices Apple – 4 pieces |
Boiled egg without yolk once in ten days Fish – 3 pieces |
Foods to be
| In liberal | Restricted | Avoided |
| Green leafy vegetables Avaraikai Beans Kothavarangai Ladies finger Brinjal Cabbage Cauliflower Cucumber Bitter gourd Bottle gourd Kovaikai Raddish Plantain stem Plantain flower Peerkkankai Green tamoto Onioin Vegetable salad Fruit salad Skimmed milk Weak tea Diluted butter milk Garlic Ginger Amla & Lemon |
Rice Wheat flour with bran Dhal Whole gram Ripped Tomato Carrot Apple Grapes Guava Sweet lime with skin Papaya Small fish Skimmed curd Gingely oil Corn oil Rice bran oil |
Rava, vermicelli, Sago, maida Rooted vegetables Green plantain coconut Nuts Banana, mango, jack fruit Sapota, dried fruits Preserved fruits Sugar, jaggery, honey Fresh whole milk Butter & Ghee Khoa & cheese Horlicks Aerated beverages Red meat Chicken Big fishes Fried food Refined oil Coconut oil Palm oil Sunflower oil Vanaspathi |
Points to remember
- High fibrous diet helps to reduce cholesterol.
- Avoid snacks in between the meals.
- Strictly follow the diet pattern.
- Boiled and steamed food is more advisable.
- Avoid sweets, ice cream, chocolate, fried items etc.
- Include vegetable salad daily either in lunch or dinner.
- Regular exercise or brisk walk for 45 minutes is essential.
